taeliesyn Member

I use compression shorts or tights to avoid chaffing and the tights to keep my legs warm. I do have a set of compression calf sleeves and I do think they help with recovery. I only wear them after a run, and if I wear them too long they can make my feet swell, so I couldn't imagine wearing them for actually running. I…

@samra338 Ok, for a 30min session. I'd start at something just a little harder than comfortable for effort and try and hold that pace (if you've got a way of measuring) for the rest of the session. Otherwise stay at that comfortably hard effort for all your ups. I wouldn't include the warmup/cooldown as part of the 30min…

@samra338 yeah the extra days rest won't destroy your program. You just may not advance as fast as expected. As for the hill repeats, does the program give any more details? There are several styles that can be done. @Just_Ceci has described the most common.

I'm not exactly sure what you mean by bark dust (I don't know the term) but I know a lot of trail runners use items called "Gaiters" these are usually elastic at the top either above your ankle, or near your knee, and attach to the shoe somehow to help stop stuff getting in.

@ftrobbie I hadn't thought about the central governor effect. Interesting theory, and one possible explanation. I didn't realise it until I loaded my runs last night, but I'm only a few km away from 200k for the month actually. I'll tick that off with this afternoons puppy run. If the body holds up and I keep having these…

Good work everyone! Robbie's pretty well covered what I was going to say lol. Robbie, glad to hear your knee is holding up. Lets see for me. Saturday was meant to be a massive day of about 55k+ but bad weather stopped that, well stopped the first leg of it. Still ended up with about 35k for the day, though the last few K…

Altra Superior for the trail shoe, maybe Altra One for the road. I love my Inov-8's but they aren't for wide feet IMO

The best way to run a stronger 5k, is to run further than 5k. Which is why Bridge to 10k is regularly mentioned as the next stepping stone,

Glad your ankle and calf is on the mend moyer :)

Pick up a bridge to 10k program. It will extend your runs and build on your base. Once your base is solid, you can do more stuff like speed work intervals etc.

Good luck with the Altra's. Just be careful if you're not used to the 0mm drop on shoes.

Whoo! I was going to suggest something like that. If you can get that 1 day a week run out past your 10k limit each week it will help too. Time obviously allowing. Another thing to try is the classic fartlek, Run along easy, then pick a spot and sprint to it. Come back to a slow jog for a while, pick another spot and…

Depends on the Ultra too. I know several people that compete in the 100milers & 24hr races, and they will actually do 4 or 5 hour runs almost weekly, but then most of the other runs they do, may only be up to 60 or 90minutes.

I've got wide feet, EE or 4E generally. I haven't tried the Hoka's because I've heard they're narrow. I do have several models of Altra's though. I have the max cushion Olympus. Probably half a size too big for me around the ankle. Rest of the shoe feels ok. Not a fan of the max cushion for trails, so they are turning into…

Don't play catchup! Just get back on schedule, if your weeks now start on Wed, then be it. At this point running more than 3 times a week is still asking for an injury. I hope you mean 3-4 times a week ;) Otherwise that sounds like a good plan :) Maybe not 4 times a week every week to begin with though.

@PaytraB I think you've nailed it yourself. You need a program of some sort if you want to improve, or more correctly you need to change what you're doing. You've run yourself into a plateau. Go enjoy your holiday, and we can figure something out when you're back :)

@PaytraB Feel free to message me with your program, or share it here and I'll offer any advice I can :) (Once you're back from your holiday!) @JSC145 I've been caught on the water on the hot days. I generally do water based on expected time out, rather than distance. Energy quite often I won't do/have anything. Unless it's…

For a true fartlek, whatever you feel like on the day. Don't think too much, go out and have some fun with some speed :D

Crappy run for me last night, legs felt so empty I called it and turned for home before I had even reached 4k. Considering 8k is my normal re-*kitten* distance, that's saying something. Not sure if it was the heat, bad/lack of fuelling since Sundays 24k, or a combo. Got home, recovered for a moment and then headed back out…

Thanls Romy :) A few good days running, with a nice 24k trail run this morning. All done at occasional chatting pace. My legs are letting me know they haven't worked that hard for a while. Aahhhh trails, so much easier on the joints, but harder on the muscles lol. Great way to round out an 85k week, although I'm not sure…

Depending on the glue/situation soaking doesn't help :( I tried the soaking first lol. Yeah compression tops are a good idea, but not so good in the Aus heat.

Depending on what your actual ankle issue is, but one thing I've found that always helps me when my ankles get a little snarky at me, is to simply balance on one leg. I've now made this part of my post run shower routine. I'll stretch my quad and balance on one leg/foot for 30 seconds and then sides. If you need to start…

You can run slower than you can walk. Honestly as long as both feet are off the ground at the same time for even half a second, it's still running. If you're going to repeat a week, do the one you're struggling with. Try and do W3D3 and see how you feel. If you still struggle through it, just do W3 again next week, unless…

Hahaha, nope that's my where the F is some space. I'm losing more time than I factored for! Great work Diana, once you get your running pattern stable, try adding in the strength stuff while still running. :) Good running and riding everyone :)

Yep, time to get your butt moving again! Have you been doing the program?

Yep you can do other cardio (elliptical, walking, cycling) but while you're adjusting to the program it's best if the other cardio is done gently. Not to say you can't work up a sweat, but you don't want to be busting your butt on your recovery days. Just try and make sure you get 1 full rest day a week at this point too.

Yep, body glide (or similar stuff), bandaids, athletic tape, or the surgical paper tape. Be wary of the bandaids and tapes if you've got a hairy chest. After my 12hr run, I think it hurt more taking the tape off, than if I hadn't had it on.

Sorry for the novel ya'll, and sorry about the picture size. No PB for me this weekend at Perth C2S, but that was never the plan. Instead I was driving an unofficial 2hr pace bus for some fellow parkrunners. Met all 3 passengers before the race, although I did lose one before the start with the crowds. I picked her up…

@LLduds - Great work on the speed improvements! and extra conga rats on your 10k. By the time you finish your HM plan, you will probably be able to go sub 60 for a 10k. Great work on your 5k pb too :) @Just_Ceci Try and push yourself to stick to your 10k improver plan Ceci. The improvements you'll get if you do, may help…

Technically I'm not a marathoner yet as I haven't run one. I did do just over double marathon distance in a 12hr ultra though. I wouldn't recommend my training as such, but it worked. I rarely did a run over 16miles. However I was regularly logging 25-27miles over a two day period and was averaging 40+ miles per week.